Novak Djokovic, arguably the greatest tennis player of all time, is still dominating the court at 38. What’s his secret? It’s not just raw talent; it’s a meticulously crafted daily routine focused on holistic well-being. This routine encompasses everything from diet and exercise to mental clarity and recovery. Let’s break down the key elements that keep Djokovic at the top of his game.
Rise and Shine: Morning Rituals for Champions
Djokovic’s day begins with intention and gratitude. This mindful approach sets a positive tone for everything that follows.
- Gratitude and Prayer: The very first moment of his day is dedicated to gratitude, expressing appreciation for life and another opportunity to live it fully.
- Hydration: He starts with lukewarm water, lemon, and a pinch of salt to kickstart his system. He also includes a hydration formula to replenish electrolytes and minerals lost during sleep. This simple act aids detoxification and prepares his body for the day ahead. Some days, he will follow with celery juice on an empty stomach.
- Plant-Based Power Smoothie: Djokovic fuels his body with a fruit-based smoothie or juice packed with multivitamins. His go-to recipe often includes mixed berries, hemp seeds, spirulina, and, his favorite, dates. He sometimes adds maca powder or a green powder blend of seaweeds.
- No Coffee (Usually): Djokovic avoids coffee and caffeine, opting for green tea occasionally.
Fueling the Machine: Diet and Nutrition
Djokovic’s diet is a cornerstone of his success. He emphasizes whole foods and plant-based options, carefully avoiding anything that could hinder his performance.
- Plant-Based Focus: Djokovic has been a vocal advocate for plant-based diets throughout his career. While he has avoided the “vegan” label, he emphasizes the health benefits of avoiding animal products. He believes eating meat slowed him down, making it harder to digest and sapping essential energy needed for focus and recovery.
- Gluten-Free: Djokovic famously adopted a gluten-free diet after discovering his intolerance. He credits this change with significantly improving his energy levels, digestion, and overall well-being.
- Key Foods: Some of Djokovic’s go-to foods include:
- Fruits (berries, dates, etc.)
- Vegetables
- Quinoa
- Wild Rice
- Sweet Potato
- Nuts and Seeds
- Legumes (chickpeas, lentils)
- Healthy Oils
- Limiting Sugar and Processed Foods: Djokovic avoids sugar and processed foods, which can lead to inflammation and energy crashes.
- Hydration is Key: He emphasizes the importance of staying hydrated throughout the day.
- Sample Meals:
- Breakfast: A “Power Bowl” with gluten-free muesli or oatmeal, mixed nuts, seeds, and fruits, topped with coconut oil and rice, almond, or coconut milk.
- Lunch: Gluten-free pasta (quinoa or rice-based) with seasonal vegetables (broccoli, arugula, red peppers), basil pesto, and walnuts.
- Snacks: Whole-grain bars with nuts, hummus with apples, gluten-free crackers with avocado, or dates for a quick energy boost.
- Dinner: Fresh salads with avocado and homemade dressing, carrot and ginger soup, or organic meat with cooked vegetables.
- Morning Detox Drinks: He swears by two detoxifying drinks in the morning: warm water with lemon and celery juice on an empty stomach. Lemon helps detoxify, while celery juice offers hydrating and cleansing properties.
- Manuka Honey: Every morning, Djokovic consumes two spoonfuls of manuka honey for natural energy.
- Eating Habits: Djokovic follows traditional Chinese medicine principles, favoring warm foods and avoiding sugary and dairy-rich items. He emphasizes seated, mindful eating, chewing thoroughly, and avoiding distractions. Eating seasonally and locally sourced foods is encouraged.
Training Like a Pro: Physical Conditioning
Djokovic’s training is a comprehensive blend of tennis practice, strength and conditioning, flexibility work, and mental exercises.
- Warm-up: His day begins with stretching to loosen muscles after sleep, often incorporating yoga and Tai Chi. A light run or bike ride warms up the muscles and increases blood flow.
- Tennis Training: He dedicates 2-4 hours daily to on-court practice with a training partner, focusing on technique and strategy. Intensity varies depending on the tournament schedule.
- Strength Training: After lunch, he hits the gym for strength, weight, and resistance training. This includes arm and shoulder exercises (push-ups, pull-ups, tricep pulldowns, bench presses) and lower body exercises (box jumps, side lunges, barbell squats).
- Calisthenics: He does calisthenics workouts three times a week, including bodyweight exercises like push-ups, pull-ups, squats, and lunges.
- Flexibility and Mobility: Yoga, Pilates, and Tai Chi are integral to his routine, improving flexibility, balance, and core strength. He often performs yoga poses before matches.
- Cool-down: Cool-down stretches follow intense training sessions.
- Active Recovery: Even on his day off, Djokovic engages in “active rest,” including stretching and yoga.
- High-Altitude Training: He sometimes trains at high altitudes to build endurance.
- Sample Exercises:
- Dynamic Stretching: Inverted hamstring stretch, squat thrusts, jumping jacks, reverse lunge with backward reach, lunge with side bend, walking high knees, low side-to-side lunge, walking high kicks, inchworm.
- Yoga Poses: Cobra, Downward Dog, Warrior, Pigeon Pose.
- Resistance Training: Squats, lunges, deadlifts, pull-ups, push-ups, bench press.
- Core Strengthening: Planks, Russian twists, medicine ball exercises.
- Recovery:
- Massage: Regular massages help accelerate recovery.
- Fitness Pod: He spends time in a fitness pod, a chamber that increases blood circulation for muscle recovery.
- Foam Rolling: He uses foam roller exercises for the lower and upper back, hamstrings, quadriceps, calves, and shoulders.
- Sauna and Ice Baths: After an active day, he uses recovery rituals like sauna sessions or ice baths.
Mental Fortitude: Sharpening the Mind
Djokovic recognizes the vital role of mental strength in his success. He dedicates time to mental training as much as physical training.
- Mindfulness and Meditation: Regular meditation and mindfulness practices keep him mentally and emotionally balanced, helping manage stress and improve focus.
- Breathing Exercises: He uses conscious breathing exercises to calm his mind and body, especially during high-pressure moments.
- Visualization: Djokovic uses visualization techniques to mentally rehearse matches and imagine executing perfect shots.
- Gratitude: Starting each day with gratitude sets a positive tone.
- Learning from Experience: He reflects on past successes and failures to develop himself further.
- Adaptability: He is open to adapting his mental approach as needed.
Rest and Recovery: Prioritizing Sleep
Sleep is non-negotiable for Djokovic. He prioritizes getting enough quality rest to recover from exertions and face the next day refreshed.
- 8+ Hours of Sleep: He aims for at least eight and a half hours of sleep per night.
- Deep Sleeper: He is a deep sleeper and doesn’t wake up during the night.
- Consistent Sleep Schedule: He tries to go to bed around midnight to get eight to nine hours of “beauty sleep”.
- Naps and Meditation: He takes short naps or does meditation during the day for quick energy resets. Even five minutes of breathing exercises can recharge him.
- REM Sleep: He understands the importance of REM sleep between 1:00 and 4:00 a.m. for physical and mental recovery.
- Sleep Sanctuary: He makes his bedroom a sleep sanctuary, avoiding screens before bed and creating a relaxing pre-sleep routine.
Strategic Supplementation
Djokovic strategically uses supplements to support his diet and training, ensuring he gets all the nutrients and energy needed for his demanding routine.
- Vegan Protein and Creatine: He complements his plant-based diet with vegan protein and creatine supplements. Creatine helps with energy bursts and muscle recovery.
- Electrolyte Hydration: He uses electrolyte hydration cubes (like his brand SILA) to replenish minerals lost during training and matches.
- SILA Supplements: Djokovic launched his own line of supplements, SILA, featuring premium ingredients designed to enhance physical and mental well-being.
- Caution and Research: Djokovic developed his product when he felt he couldn’t find or trust what was already available, highlighting the importance of quality and research when choosing supplements.
A Holistic Approach
Djokovic’s longevity and success stem from his holistic approach to well-being. He recognizes the interconnectedness of mental, physical, and emotional health. This includes:
- Mind-Body Connection: Nutrition, sleep, and mental health are all connected and contribute to a healthier, happier, and more successful athlete.
- Self-Awareness: He emphasizes self-awareness and constantly seeks ways to improve himself both on and off the court.
- Balance: He understands that it’s important to train, but it’s equally important to rest, spend time with family, and engage in activities outside of tennis.
By integrating these elements into his daily routine, Novak Djokovic continues to defy expectations and inspire athletes worldwide. His dedication to holistic well-being is a testament to the power of a balanced and mindful approach to life and sport.
